With open water swimming becoming ever more popular it may of had you wanting to get your swim costume or wetsuit on and take the plunge. If already a fitness enthusiast, swimmer, triathlonist or someone who simply just wants to take open water swimming up as a new hobby, we have compiled the ultimate guide to help you get started.
“It’s not only fantastic for your physical fitness, but has also shown to benefit mental health too”.
Warm up
Like any physical activity it is important to warm up your muscles to avoid injury and enhance performance. It is especially important to warm up before open water swimming as it is likely the water your jumping into will have a chill too it. If not warmed up correctly, it is likely you will receive cramps, which is the last thing you want when swimming in deep water. Just a few simple exercises before entering the water can limber you up and warm your muscles enough to avoid injury and cramp. Short sharp bursts of excercise such as, running, burpees, high knees and push ups would be sure to do the trick. However if you like to keep things simple like me, jumping on the spot would do the trick. Do this for long enough to feel your heart rate rise, rest and repeat.
Acclimatize
Nicely followed on from warming up, getting acclimatized to the water before you start swimming can prevent you from having your breath stolen from your lungs. Slowly entering the water will prevent cold water shock. A good technique to help with this would be dipping your feet in the water and then splashing your face to give you a good idea of the water temperature. When starting to enter the water, get deep enough to then gently lie on your back, with your face up, concentrating on controlling your breathing.
Confidence
Having the confidence to swim in open water can be daunting, especially if swimming over vast spaces and deep water. It is important to be confident in your own swimming ability for your on piece of mind but more importantly for your safety. A great way to build confidence would be to start in shallow water that you can stand up in, getting a feel for the water and focusing on relaxed breathing before even attempting to take your first swimming stroke. Put a pair of googles over your eyes, fully submerge your body face down and gently exhale before coming to the surface to take another breath. This may seem a little bizarre at first but is a great way to get you use to the environment your swimming in.
Technique
Your technique is everything when wanting to swim fast and far when in the water. Technique is also something that can take years to perfect. However to get swimmers started, we have put together three simple movements to try when front crawl swimming in open water. This will improve your efficiency when streamlining through any water.
1.) Keep knees together
Starting from the legs, try to keep your knees touching eachother when kicking your legs if you struggle to do this keep them as close together as possible. Relax your feet so that when kicking your legs they don’t feel rigid and more like a pair of flippers. This technique will give you more power when swimming.
2.) Keep fingers together
when taking a stroke keep your fingers together when pulling it through the water. This will ensure you get maximum propulsion and power out of each stroke.
3.) Look forward
When swimming you are probably use to tilting your head to the side in between strokes when inhaling oxygen. After four breaths in stead of looking sideways, lift your head straight up and look forward when taking a breath. This will help you keep track on where your going and stop you going of course.
Of course it’s down to you what stroke you adopt when swimming. For power and speed the front crawl is sought to be most efficient. Although the fastest stroke, front crawl is probably the most tiring. If wanting a more relaxed swim, another technique would be the breast stroke. This for sure is less tiring and more gentle however slightly slower paced then front crawl.
Training and Fitness
Keeping up fitness and training is not the easiest thing to do, especially when living a busy lifestyle. It is easy to let fitness slip and forget all about training when getting home late from work and a glass of wine seems ever more appealing. However either training on land two times a week for a quick ten minute hit workout or getting your hair wet and going for a swim will massively increase your open water swim strength and ability. Cardiovascular endurance, physical appearance and mental health will all improve when adding training into your weekly schedule.
When open water swimming the first thing you will feel is the burn in your lungs and then your muscles. Your first few swims may seem tough because of this, however perseverance and a good attitude will quickly turn this burn into a more enjoyable pump.
When training in the water be sure to challenge yourself. Give yourself a manageable target distance to try and reach. Make sure to note down how far you have swam and how long it took. Challenge yourself to beat your results every month. Doing this will give you positive progression in your swimming and fitness.
Equipment
Having good equipment is essential when open water swimming, this is for safety, warmth and Performance, when gliding through the water. Three pieces of kit that feel alive recommend are;
1.) Wetsuit
Having a good wetsuit will not only keep you warm in the water but will also assist with buoyancy. Wetsuit are designed to help you stay in the water for longer without turning into a shivering ice cube, they are used worldwide in all sorts of water sports and is the best piece of equipment you can buy when open water swimming. Who dosent want to last for longer? Wrap yourself right and you’ll be going for hours.
2.) Goggles
Goggles will help keep your eyes open under water, this is important as it prevents you from becoming disorientated when on long swims. Protecting your eyes from the water will also stop the annoying sensation of constantly wanting to rub them. This gives you one less thing to worry about, leaving you to be able to concentrate on your swim.
3.) Swimmers cap
Having a swimmers cap is not just a glamorous fashion accessory but is surprisingly a very good bit of kit when in open water. The idea of it is for people to spot you easier when in the middle of open water.
Safety
Safety is a huge thing that needs to be continuously considered and assessed when open water swimming. Any water activity can be dangerous so being able to reduce risk where possible is always advised.
Safety advice could go on forever, but the main thing to use is your own common sense. If the water looks too dangerous, then don’t go in! No matter how tempting it may be.
General tips before jumping in the water when open water swimming; Take a look at the course you are going to swim, consider the safest entry and exit points. Asses whether theres any areas to avoid, such as rocks or floating bits of wood.
If you do find yourself in difficulty in the water, spin your body round so your floating on your back, raise one hand in the air and wave to catch someone’s attention.
Check out Swim safety tips for more advice on how to keep safe when in the water.
